Plant-based Protein, Dairy Substitute | Vegan Vegetarian Gluten Free Low Calorie Low Fat

Soft Tofu

Glycine max (Soybean) Allergens: Soy
Soft Tofu

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine East Asian, Southeast Asian, Vegetarian/Vegan
  • Seasonality Year-Round
  • Source Soybeans, Water, Coagulant (e.g., calcium sulfate, magnesium chloride)

The Forktionary Angle

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Definition

A curdled soybean product, specifically a very delicate, high-water content variety that is unpressed or lightly pressed, ideal for creamy dishes.

Sensory Profile

TasteMild, Slightly nutty, Umami
TextureSilky, Smooth, Custard-like, Very soft
AromaMild, Beany
AcidityLow

Technical Metrics

Nutrition Facts

Per 1/2 cup (125g)
Calories50 kcal
Total Fat2.7g
Saturated Fat0.4g
Trans Fat0g
Cholesterol0mg
Protein5.3g
Total Carbohydrate1.7g
Dietary Fiber0.4g
Total Sugars0.5g
Calcium70mg
Iron0.9mg
Potassium120mg

Chef’s Secret

For incredibly smooth sauces, blend soft tofu with a little warm water or broth. It can also be gently crumbled into soups for added protein and texture.

Substitutions

Best Match

Silken Tofu

1:1

Nearly identical in texture and use, often interchangeable.

Firm Tofu (blended)

1:1

Can be blended with liquid to achieve a similar creamy consistency, but may require more processing.

Cashew Cream

1:1

Dairy-free, creamy texture substitute for savory sauces and desserts, but higher fat content.

Soft Ricotta Cheese

1:1

For a similar soft, spreadable texture in dairy-inclusive recipes. Not vegan.

Buying Guide

Look for packages that feel firm and aren't bloated. Check expiration dates. Refrigerate promptly after opening.

Flavor Pairings

Soy sauce Ginger Scallions Miso Chilies Spinach Sesame oil.

Recipes Using Soft Tofu

Banana Date Tofu Pudding image 183
Preparation Soy Tofu Vegan Lactose

Banana Date Tofu Pudding

This surprisingly delicious Banana Date Tofu Pudding is the perfect healthy snack or dessert for kids and adults alike! Packed with protein and naturally sweetened with bananas and dates, this recipe cleverly disguises tofu's subtle flavor, making it a fantastic introduction for tofu skeptics. Prepare it in minutes and enjoy a creamy, guilt-free treat straight from the fridge or pack it for a nutritious lunchbox surprise. Discover a new favorite healthy dessert today!

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Spinach Rice Casserole image 147
Preparation Low In Something Food Processor Blender Soy Tofu

Spinach Rice Casserole

This hearty and healthy Spinach Rice Casserole is a vegetarian delight! Packed with protein and low in fat, it's a delicious and nutritious meal the whole family will love. Fresh basil elevates the flavor to another level (chiffonade about 1/4 cup if using fresh!), but dried works too. This recipe is quick and easy to prepare, perfect for a weeknight dinner.

See Complete Recipe